Izinzuzo Zezempilo ZamaPrunes Ongakaze Uzibone Ziza

-Delile

• Kuyini ukuthena?
• Prune Amaqiniso Okudla Okunomsoco
• Izinzuzo Zezempilo Zomlimi
• Iqeda Ukuqunjelwa
• Ingase Yehlise Ingozi Yomdlavuza Wamathumbu
• Isiza Ukulawulwa Kwesisindo Nokulahlekelwa
• Usekela i-Bone Health
• Thuthukisa Impilo Yenhliziyo
• Izingozi Ezingaba khona Zomlimi
• Ungathenga Kanjani Futhi Udla Amaphruni
• Buyekeza kwe-

I-TBH, ama-prunes awathandeki ncamashi. Zishwabene, zigobekile, futhi zivame ukuhlotshaniswa nokuqunjelwa kokuqunjelwa, kepha endaweni yokondleka, ama-prunes angama-superstars angempela. Phambili, funda ngezinzuzo zezempilo zemihlumela, kanye nezindlela ezihlwabusayo zokudla umlimi wasekhaya.

Kuyini ukuthena?

Ama-prunes ama-plums omisiwe, izithelo zamatshe aka ezihlobene namacherry, amapentshisi, ama-nectarines nama-apricot. Futhi nakuba wonke ama-prunes angama-prunes aphelelwe amanzi, akuwona wonke ama-prunes angaba ama-prunes. Ngokusho kwephephabhuku Izakhamzimba, umlimi unquma izinhlobo ezomisiwe zeplamu ehlukahlukene ebizwa ngokuthi I-Prunus yasekhaya L. cv d'Agen, noma iplamu yaseYurophu. Lolu hlobo lweplamu lunoshukela omningi ngokwemvelo, okuvumela isithelo ukuba some (umgodi nakho konke) ngaphandle kokuvutshelwa.

Prune Amaqiniso Okudla Okunomsoco

I-prune ethobekile ingase ingabukeki njengento eningi, kodwa ipakisha i-punch yokondleka. Amapruni agcwele i-fiber namavithamini A, C, no-K, kanye ne-cocktail yamaminerali, kufaka phakathi i-calcium, i-zinc, i-magnesium ne-potassium, ngokusho Imithi Nezokwelapha Ezihambisana ne-BMC. "Nakuba ubhanana ngokuvamile untshontsha okugqamayo njengesithelo se-potassium ephezulu, 1/3 indebe ye-prunes inokuqukethwe kwe-potassium okufanayo nobhanana ophakathi nendawo," kusho u-Jamie Miller, uchwepheshe wezokudla obhalisiwe e-Village Health Clubs & Spas e-Arizona. I-Potassium ibalulekile emisebenzini eyahlukene emzimbeni kusukela ekugelezeni kwegazi kuya ekufinyezweni kwemisipha, uthi.

Ama-prunes nawo acebile ngama-antioxidants. (Ukuvuselela kabusha okusheshayo: Ama-antioxidants avimbela ukulimala kwamangqamuzana nokuvuvukala ngokususa ama-radicals amahhala, avikela izicubu zomzimba ekucindezelekeni kwe-oxidative, kusho uMiller.) Uyanezela ukuthi umlimi unquma kakhulu ama-anthocyanins, i-antioxidant kanye nesitshalo sombala esinika ama-plums umbala wabo obomvu okwesibhakabhaka-onsomi umbala.

Nansi iphrofayili yomsoco yokuphakelwa kwamaprunes amahlanu, ngokusho koMnyango Wezolimo wase-U.S. (i-USDA):

• Ama-calories angu-96
• 1 gram amaprotheni
• 1 igremu amafutha
• 26 amagremu ama-carbohydrate
• 3 amagremu fibre
• 15 amagremu ushukela

Izinzuzo Zezempilo Zomlimi

Iqeda Ukuqunjelwa

Njengokudla okune-fiber ephezulu, ama-prunes aziwa kakhulu ngomphumela wawo we-laxative. "Izihlahla zomlimi ziqukethe kokubili i-fiber encibilikayo nengancibiliki, engasiza ekuvimbeleni ukuqunjelwa," kusho u-Erin Kenney, M.S., R.D., L.D.N., H.C.P, umsunguli weNutrition Rewired. I-Fiber inyusa isisindo sesitulo sakho ngokumunca amanzi. Umphumela uba yisihlalo esinamandla futhi esithambile, okulula ukudlula. Eqinisweni, isifundo se-2019 esishicilelwe ku- Ukudla Okunomtholampilo kutholakale ukuthi umlimi uncomeka kakhulu ekukhuliseni isisindo sesitokisi kanye nobuningi kubantu abanokunyakaza okungafani kwamathumbu.

Kodwa i-fiber ayisebenzi yodwa. Ama-prunes nawo aphakeme nge-sorbitol kanye ne-chlorogenic acid, engakhuphula ukuvama kwesitulo, kuchaza u-Kenney. I-Sorbitol i-alcohol alcohol etholakala ngokwemvelo kuma-plums nama-prunes, kuyilapho i-chlorogenic acid iyi-phenolic acid, uhlobo lwesakhi sendawo. Zombili lezi zinto zithambisa isitulo, ngokusho Ukudla Okunomtholampilo, kuqhubeka nokunciphisa omaye bokuqunjelwa.

Ingase Yehlise Ingozi Yomdlavuza Wamathumbu

Izinzuzo ze-prune zempilo yokugaya ukudla aziyeki ngokuqunjelwa. Ama-anthocyanins kuma-prunes angase anciphise ingozi yakho yomdlavuza wekoloni (umdlavuza we-colorectal). Ngokusho kwendatshana ka-2018 ku Ijenali ye-American College of Nutrition, umphumela we-antioxidant we-anthocyanins ulwa nokucindezeleka okwenziwe nge-oxidative, isimo sebhayoloji esivumela amangqamuzana omdlavuza ukuba akhule futhi asakazeke. Ama-Anthocyanins abuye aphazamise ukwahlukaniswa kwamangqamuzana omdlavuza wamakholoni ngenkathi eqala i-apoptosis, noma ukufa kweseli. Ngaphezu kwalokho, ama-prune aqukethe ama-manganese nethusi, anezakhi ze-antioxidant futhi aqhubeka nokuvikela amaseli anempilo ekulimaleni, ngokusho kukaLeslie Bonci, MPH, RD, C.S..S.D., L.D.N., okhulumela iCalifornia Prune Board.

Isiza Ukulawulwa Kwesisindo Nokulahlekelwa

Izithelo ezomile ngokuvamile azinconyelwa ukunciphisa umzimba noma ukuphathwa ngoba zinama-calories amaningi, ngokusho kukaKenney. (Bheka: Ngabe Izithelo Ezomisiwe Ziphilile Yini?) Noma kunjalo, kunobunye ubufakazi bokuthi i-fiber ekulinyweni ingasiza ekulawuleni isisindo ngokwandisa ukugcwala, njengoba kukhonjisiwe ocwaningweni olushicilelwe kumagazini Ukudla Ukuziphatha. Ucwaningo ku Ijenali Yezondlo kanye neMetabolism futhi ibika ukuthi i-fiber icindezela isifiso sokudla ngokunciphisa ihomoni yendlala i-ghrelin. Ngokuyisisekelo, umlimi unquma ukukusiza uzizwe ugcwele isikhathi eside phakathi kokudla, ukubenze okunye kokudla okuhle kakhulu ukuvimbela isiphanyeko, kusho uBonci.

Usekela i-Bone Health

Ama-prunes aqukethe u-vitamin K kanye ne-boron, imisoco emibili ebalulekile empilweni yamathambo, kusho uMiller. “I-Vitamin K idlala indima ebalulekile ekwakhekeni kwe-osteocalcin, iphrotheni esiza i-calcium ukuthi ibophene emathanjeni,” uyaphawula. Khonamanjalo, i-boron yandisa i-bioavailability ye-vitamin D, isakhi esidingekayo ukuze kufakwe uvithamini K, ngokusho kwesihloko esishicilelwe ku- Imithi Ehlanganisayo. I-potassium kuma-prunes inika isandla, futhi. I-Potassium inganciphisa ukulahleka kwamathambo [ngokunciphisa] ama-asidi aqeda amathambo emzimbeni wakho,” kusho uMegan Byrd, R.D., umsunguli we-Oregon Dietitian. (La ma-asidi ahlotshaniswa nokudla okunothe ngamaprotheni ezilwane futhi kwandisa ukukhishwa kwe-calcium emchameni, ngokusho kwephephabhuku Ukuzijwayeza kwe-Endocrine.) Ekugcineni, uvithamini K, i<em>boron, ne<em>potassium kuma<em>prunes konke kusiza i<em>calcium ukuba ivikele amathambo akho.

Lokho kusho, ocwaningweni oluncane lwango-2019, umlimi wehlise ukuncipha kwamathambo (aka ukuwohloka kwethambo) kwabesifazane abaphilile emva kokuya esikhathini. Lokhu kuyaphawuleka ngoba ukuvuselelwa kwamathambo ngokwemvelo kukhula ngokukhula, kwandisa ubungozi bakho bokukhumuzeka kwamathambo nokuhlukana, ngokusho Imibiko Yamanje Ye-Osteoporosis. Ucwaningo lwango-2016 luthole imiphumela efanayo kwabesifazane asebekhulile asebevele benesifo samathambo, okuphakamisa ukuthi akukephuzi kakhulu ukuvuna izinzuzo zezempilo zamathambo.

Thuthukisa Impilo Yenhliziyo

Umfutho wegazi ophakeme kanye ne-cholesterol ephezulu yegazi yizici ezimbili eziyinhloko ezibeka engcupheni yesifo senhliziyo, ngokusho kweCenters for Disease Control. Futhi njengoba kuvela, izakhamzimba ezikumapulune zingasiza ukuphatha zombili. Mayelana nomfutho wegazi, i-potassium esezithelweni ezinjengamapulunes ingasiza ukugcina umfutho wegazi lakho usezingeni eliphansi ngokunciphisa ukucindezela kanye nezingcindezi ezindongeni zemithambo, kuchaza u-Byrd. Ngokufanayo, ama-anthocyanins atholakala kuma-prunes aphumuza imithambo futhi ehlisa umfutho wegazi ophakeme, ngokusho kwephephabhuku. Izakhamzimba.

Ngokuqondene ne-cholesterol ephezulu yegazi, i-fiber nama-anthocyanins ku-prunes anomhlane wakho. “Ifayibha encibilikayo ibophezela ezinhlayiyeni ze-cholesterol [ethunjini lakho] futhi izivimbele ukuthi zingangeni egazini lakho,” kusho uMiller. I-cholesterol bese ishiya umzimba wakho ngendle. I-Fibre ibuye yehlise i-cholesterol ye-LDL, noma "cholesterol" embi, engeza u-Byrd. Khonamanjalo, ama-anthocyanins andisa i-HDL cholesterol ("enhle" cholesterol) ngenkathi ivikela amaseli enhliziyo ekucindezelekeni kwe-oxidative, ngokusho kwendatshana eshicilelwe kumagazini Iseli Lamaphrotheni.

Izingozi Ezingaba khona Zomlimi

Nakuba ama-prunes enempilo kakhulu, kungenzeka ukuweqisa. Ukudla umlimi omningi kakhulu kungadala igesi, ukuqunjelwa, nohudo ngenxa yethonya lawo lokulahla, ngokusho kukaKenney. UMiller uncoma ukuqala nge-1 kuya ku-2 umlimi we-prunes ngosuku futhi uqaphele ukuthi umzimba wakho uzizwa kanjani ngaphambi kokungeza okuningi ekudleni kwakho. (Bheka: Kwenzekani Uma Udla Umthambo Omningi?)

Ukudla ama-prunes nakho kungenza ushukela wakho wegazi unyuke, ngakho-ke kubalulekile ukunciphisa ukudla kwakho kwansuku zonke uma unokungazweli kwe-insulin noma isifo sikashukela, kunezela uMiller. Ungase futhi ufune ukweqa ama-prune uma uxabana ne-birch pollen - i-allergen ehlotshaniswa nokudla okuthile okubandakanya ama-plums, ama-cherries nama-alimondi - ngokwe-American College of Allergy, Asthma & Immunology.

Ungathenga Kanjani Futhi Udla Amaphruni

Esitolo segrosa, ama-prunes (anemigodi noma ngaphandle) athengiswa engxenyeni yezithelo ezomisiwe. Kuye ngohlobo, zingase zibhalwe ngokuthi "ama-prunes" kanye/noma "ama-plums omisiwe." Ungathenga futhi umlimi okheniwe, kwesinye isikhathi obizwa ngokuthi ama-prunes ayisitshulu, ujusi noma amanzi. Kukhona ne-prune jam, ibhotela, i-concentrate, nejusi, okungukuthi i-Sunsweet Prune Juice (Ithenge, $ 32 ngamabhodlela ayisithupha, amazon.com). Uma unenhlanhla, ungathola ngisho ne-prune powder (isb: Sunsweet Naturals Suprafiber, Buy It, $ 20, walmart.com), evame ukusetshenziselwa ukubhaka, ukuxuba imixube, kanye nokwenza isinongo, ngokusho kweCalifornia Prune Board.

Lapho uthenga ama-prunes omisiwe, "hlola uhlu lwezithako bese ukhetha ama-prunes angenawo ushukela owengeziwe, izithako zokwenziwa, noma izivimbelakuvunda," kusikisela uKenney. "Ngokufanelekile, ilebula kufanele ibe nama-prunes hhayi okunye." Zama: Ukudla ukuze uphile izihlahla zomgudu womgogodla we-Organic (Thenga It, $ 13 ngama-ounces ayisishiyagalombili, amazon.com). Ezinye izinhlobo zama-prunes, njengakujamu nejusi, zivame ukuba nama-sweeteners engeziwe nama-preservatives - ngakho-ke bheka umkhiqizo onezithako ezimbalwa ezengeziwe.

Ngokwabo, ama-prune enza isidlo esiqinile se-grab-n-go, kepha uma ungathanda ukuthola ubuciko obuningi, hlola lezi zindlela ezihlwabusayo zokudla umlimi:

Emabhola wamandla. "Kwiprosesa yokudla, engeza itiye elenziwa ngenkomishi eli-1, ibhotela le-1/3 lenkomishi, ibhotela le-1/4 lenkomishi, ne-2 wezipuni we-cocoa powder," kusho uMiller. Engeza amanzi, isipuni esingu-1/2 ngesikhathi, kuze kube yilapho ingxube inamathela futhi izithako zihlanganiswa. Faka amabhola wamandla, gcina esiqandisini, bese udla njenge-snack yangaphambi kokuzivocavoca - noma lapho izinyo lakho elimnandi lisebenza!

Ku-trail mix. Phakamisa umzila wakho ngokungeza umlimi othuliwe, kuncoma u-Byrd. Ungakwazi futhi ukuwaphonsa nge-granola eyenziwe ekhaya noma i-oatmeal.

Ku-smoothie. Ama-prunes afanelekile ngokwemvelo ekwenzeni ama-smoothie akho abe mnandi, kusho uMiller. Zama ibhotela lakhe lamantongomane ne-jelly-liphefumulelwe amaprotheni Shake ngokuxuba amaphungule amabili, 1 inkomishi amajikijolo afriziwe, inqwaba yesipinashi, i-1 scoop protein powder, isipuni esingu-1 nut butter, 1 inkomishi yobisi neqhwa. Ama-smoothies ayisicefe, awasekho.

Emasaladi. Engeza ama-prunes aqoshiwe kumasaladi ukuze uthinte ubumnandi nokuhlafuna, kuphakamisa u-Bonci. Zisebenzise kumasaladi abiza izinsuku noma omisiwe. Amasaladi ane-feta, ama-alimondi, nemifino enamahlamvu amnyama avamise ukusebenza kahle nezihlahla zomlimi.Cabanga: le quinoa pilaf nesipinashi, i-feta, nesaladi lama-alimondi.

Njengebhotela le-prune. Noma ungathenga ibhotela le-prune ezitolo - okungukuthi u-Simon Fischer Lekvar Prune Butter (Buy It, $24 ngezimbiza ezi-3, amazon.com) - kulula kakhulu ukulenza ekhaya. Misa ama-prunes namanzi cishe imizuzu engu-15, bese uhlanganisa ne-vanilla extract, ideshi likasawoti, kanye noshukela omncane onsundu (uma ungathanda) kuze kube bushelelezi.

Ezintweni ezibhakiwe. Nikeza izimpahla zakho ezibhakiwe isithuthukisi esihlwabusayo ngokungeza umlimi osikiwe. Bazongeza umthamo omnandi wobumnandi ekuphekeni njengesinkwa sikabhanana, amakhukhi we-oatmeal, namamuffin e-zucchini.

Ezitsheni ezinkulu. Izithelo ezomile njengezithelo zomnqumo zilungele ukwengeza ukujula nokunambitheka ezitsheni zenyama ezinenhliziyo enhle. Zama ukwengeza ama-prune aqoshiwe esitsheni semvu noma iresiphi yakho yenkukhu ye-fave yenkukhu.

Buyekeza kwe-